Hello and welcome to another great week of sun, fun in the gym and more focus on ourselves being the best we can be!
This week I had a couple of really nice conversations with some clients in how I can help them figure out a simple way to fix their recurring pain, bored eating vs I am Really Hungry and setting aside Time for Yourself even with a busy family life….and most importantly why this is a must. 🙂
Boy does time fly!…we are already half done with June. So let’s Jump into this week’s helpful tips as summer is about to kick-off!
Lower back pain is not new to me, or you, or these newsletters if you are an avid Rockstar Nation reader.
1. When we sit we get Tight
I am very sure that you may know this is truth by how you feel sitting for long periods of time.
*Cool Fact* It only takes 20 minutes of sitting to cause changes in posture and put pressure on 2 key areas of lower back pain
a. Hips
b. Hip Flexor (front part of hips)
What can we do if we have 90 new emails? Ahhh that’s a lot of replays and worse hours of sitting!…not to worry I have a little trick
55-5 Rule
Every 55 minutes of sitting – Walk 5 minutes
Headliners Gold Star
Every 30 minutes walk 5
2. I am Just Bored or I am Hungry
This lady and gentleman of the Rockstar Nation is a tough one that will creep and stick with you if you are not *Mindful* of it like the famous song of my youth “Mmm Bop”…look it up if you have forgotten haha.
Key points of Bored eating is to
- Identify things that happen before you eat a snack. Finding the Why
- Instead of any snack, select a health choice.
- a. Apple
- b. Orange
- c. Banana
- d. Almonds
- Drink more water. Water will help you feel less hungry and can be a helpful habit that evolves both your hands + stomach.
3. Setting aside time for yourself
This one can be the hardest I have seen from clients. When you are in the parent lifestyle of getting kids to games, practice, or family/friend events you lose a routine that is just yours.
The most important lesson I have learned from helping others over the past 20 years is that if You are Not 100% and on Your Game you can’t give the most to the ones you love the most.
You are the Go Getter. You are the one they count on. Making yourself healthier is the best thing we all can do for others!
Where to Start?
Start Small
Small changes
1 thing at a time
Say No sometimes…it’s ok you are still a great person 🙂
Let’s make this week great for ourselves by starting with 1 small thing for a positive change.
Thank you very much for continuing to read these newsletters and welcome to the ones that are reading it for the first time. You are my inspiration each week.
-Jake Cheney
Rockstar Fitness, LLC.